Egg White Recipes - 15 creative keto recipes (2024)

FAQs

How many eggs a day on keto? ›

We'll also share some great low-carb egg-based keto recipes. Eggs are keto-friendly and safe to eat when you're on the ketogenic diet. Eggs are low in carbs while containing high amounts of protein and healthy fats. You can have 6 to 7 eggs every day while on the keto diet.

Both are fine on keto!

And while the yolk definitely has more cholesterol, calories, and fat than their fellow egg whites, that's also where you get most of the eggs' amazing nutrients! In other words, unless you have a specific and restricting issue with cholesterol, then definitely add those yolks in.

The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.

How many egg whites can you eat a day? The American Heart Association says eating one egg or two egg whites per day is healthy for those who like eggs as a part of their diet. But how much you can eat per day is going to be dependent on what else you consume that day.

Given this guideline, consuming 8-10 egg whites daily spread across meals as part of a balanced diet can help meet these protein needs without overconsumption. This is assuming you are not including other protein sources. If so, keep it to six.

Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Eating whole eggs provides a wealth of vitamins, minerals, and antioxidants — so you can feel good about including an egg in your daily diet.

Chia seeds or flax seeds mixed with water, unsweetened applesauce, yogurt, silken tofu, and vinegar or lemon juice are all keto-friendly options. These substitutes will help keep your cakes, muffins, and quick breads moist and delicious.

What is the egg fast for ketosis? ›

A Keto egg fast is a super-restrictive form of the Keto diet. On an egg fast, you eat all of your calories from eggs, full-fat cheese, butter, and healthy oils. The macros work out to about 60-70% fat, 20-30% protein, and under 5% carbohydrates. This macro ratio promotes the fat-burning state called ketosis.

Use them in twirly meringues, frothy co*cktails, and the fluffiest coconut cake. So, you made a rich, eggy custard or dabbled in homemade mayonnaise, and now you've got a batch of leftover egg whites and no clue what to make with them. Good news: You don't have to resort to a sad, soggy egg white omelet.

Sprinkle some cheese and enjoy, You can make Omelette with just eggs white, add some chopped mushrooms, some basil, some parsley, spinach and cheese for a healthy breakfast.

A restrictive diet can be hard to follow, and people may regain what they have lost if they return to their usual diet. A 2018 study found that eating three eggs a day for 12 weeks helped people with overweight and obesity to lose weight and retain lean muscle mass, compared with people who ate no eggs.

Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.

Most healthy adults can consume 4 eggs per day with no problems at all. How many eggs you consume depends on your size and daily caloric needs, but 4 eggs a day is not too many.

So there's no one-size-fits-all answer: in general, eat when you're hungry and stop when you're full. Unless you're doing keto along with intermittent fasting, in which case your body's hunger cues may take some time to adjust, the fat in your diet should keep you satiated throughout the day.